Nutrients and Nutrition Objective To summarize functions sources

Nutrients and Nutrition Objective: To summarize functions, sources, and consequences of too little of the core nutrients.

What is Nutrition & Wellness? o Nutrition is the study of how your body uses the food that you eat. o Wellness is a philosophy that encourages people to take responsibility for their own health. It is reflected in your attitudes and your behaviors. It is the state or condition of being in good physical and mental health: "stress affects every aspect of wellness".

What is a Nutrient? A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function. There are Macronutrients & Micronutrients

6 Classifications of Nutrients: 1. Vitamins 2. Minerals 3. Water 4. Protein 5. Carbohydrates 6. Fats Sugars Starches Cellulose

Macronutrients are nutrients that provide calories or energy. Calorie: A unit of measure for energy in food. The amount of energy needed to raise the temperature of 1 gram of water through 1 °C. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: 1. Carbohydrate 2. Protein 3. Fat

Macronutrients While each of these macronutrients provides calories, the amount of calories that each one provides varies. Carbohydrate = 4 calories per gram. Protein = 4 calories per gram. Fat = 9 calories per gram.

Micronutrients often referred to as vitamins and minerals, are only required by the body in small amounts. They enable the body to produce enzymes, hormones and other substances essential for proper growth and development, disease prevention, and wellbeing. Micronutrients are not produced in the body and must be derived from the diet. Deficiencies in micronutrients such as iron, iodine, vitamin A, folate and zinc can have devastating consequences. At least half of children worldwide ages 6 months to 5 years suffer from one or more micronutrient deficiency, and globally more than 2 billion people are affected*. * http: //www. cdc. gov/immpact/micronutrients/; Investing in the future: A united call to action on vitamin and mineral deficiencies. Global Report 2009 p. 1 http: //www. unitedcalltoaction. org

Protein Functions ◦ Builds and repairs body tissue and muscle ◦ Helps to fight infection ◦ Builds immune system ◦ Secondary source of energy Sources ◦ Protein group including meat, fish, poultry, eggs, beans, nuts ◦ Dairy group including milk, yogurt, cheese Consequences of too little: ◦ Weak body ◦ Lethargy Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Carbohydrate Functions ◦ Primary source of energy ◦ Aids digestion Sources ◦ Fruit group ◦ Vegetable group ◦ Grains group Consequences of too little: ◦ Lethargy, fatigue ◦ Constipation Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Fats Functions ◦ Stores fat soluble vitamins A, D, E, K ◦ Prevents injury to internal organs ◦ Concentrated energy (9 Calories/gram) Sources ◦ Protein group including meat, fish, poultry, eggs, beans, nuts ◦ Dairy group including milk, yogurt, cheese (if eat whole milk products) ◦ Fried foods, pastry, junk food Consequences of too little: ◦ Loss of fat soluble vitamins Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Vitamin A Functions ◦ Good eyesight ◦ Provides antioxidants which fight cancers ◦ Helps the skin Sources ◦ Dark orange, yellow, red, green fruits and vegetables ◦ Liver, whole milk products Prevents ◦ Poor eyesight ◦ Bad skin Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

B-Complex Vitamins B 1 (thiamin), B 2 (riboflavin), and niacin Functions ◦ Healthy nervous system ◦ Energy Sources ◦ Protein group ◦ Grains group ◦ Dairy group Consequences of too little: ◦ Beriberi, pellagra ◦ Faulty nervous system Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Folic Acid Functions ◦ Brain functions ◦ Particularly important for: unborn babies (pregnant women need 400 -800 mcg/d) Sources ◦ Green leafy vegetables (kale, broccoli, asparagus, etc. ) ◦ Beans (lentils) Consequences of too little: ◦ Brain damage/disability ◦ Spina Bifida Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Vitamin C Function ◦ Builds healthy gums, teeth, and bones Sources ◦ Fruit group—citrus fruits are best, and strawberries, tomatoes ◦ Potatoes, green leafy vegetables, peppers Consequences of too little: ◦ Scurvy ◦ Bruising Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Calcium Functions ◦ Builds bones and teeth ◦ Regulates heartbeat Sources ◦ Diary group ◦ Green leafy vegetables (kale, broccoli) Consequences of too little: ◦ Osteoporosis ◦ Weak bones/rotten teeth Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Iron Functions ◦ Builds hemoglobin (red blood cells) Sources ◦ Protein group ◦ Heme iron – animal sources ◦ Non-Heme iron – plant sources Consequences of too little: ◦ Anemia (Not enough healthy red blood cells to carry adequate oxygen to your tissues. May result in feeling tired and weak. ) Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Heme vs. Non-Heme Iron Heme-Iron is found only in meat, fish and poultry and is absorbed much more easily than Non-Heme Iron, which is found primarily in fruits, vegetables, dried beans, nuts and whole grain products.

Non-Heme Iron Absorption Factors that increase iron absorption from non-heme foods: • A good source of vitamin C (ascorbic acid) - i. e. , oranges, grapefruits, tomatoes, broccoli and strawberries, eaten with a NON-HEME food • A HEME and NON-HEME food eaten together • A NON-HEME food cooked in an iron pot, such as a cast iron skillet Factors that decrease non-heme iron absorption: • Large amounts of tea or coffee consumed with a meal (the polyphenols bind the iron). • Excess consumption of high fiber foods or bran supplements (the phytates in such foods inhibit absorption). • High intake of calcium - take your calcium supplement at a different time from your iron supplement.

Iodine Function ◦ Aids the thyroid to control metabolism Sources ◦ Seafood ◦ Vegetables grown in iodine rich soil ◦ Iodized salt (US in 1924) Consequences of too little: ◦ Goiter Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Zinc Functions ◦ Important for normal skin, bones, and hair ◦ Aids all systems in the body Sources ◦ Oysters, liver, beef, wheat products, poultry, pork, nuts, yellow cheese Consequences of too little: ◦ Stunted growth ◦ Delayed healing of wounds Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

Group Activity Nutrient Advertisement You will develop a nutrient magazine advertisement and “sell” it to the class. Divide into small groups of 2 or 3. Use nutrition sources, and Web sites, such as the Academy of Nutrition and Dietetics at www. eatright. org, www. choosemyplate. gov, or other credible sources (NOT Wikipedia) to locate information on your nutrient regarding: 1. 2. 3. 4. 5. functions in the body food sources benefits excess deficiencies You may use computer software programs or create a flyer to create a magazine advertisement for your nutrient. Next class, you will present your information to “sell” your nutrient.

Nutrition Matching Each table will match nutrients to their function, food sources, and consequences of too little of that nutrient.